Can A Handful Of Almonds A Day Keep The Weight Gain Away?

Are nuts the secret to health and balanced weight? According to WebMD, regularly consuming nuts is linked to heart health, improved management of diabetes, and lower rates of dementia. Nuts are also a good source of protein, unsaturated fats, vitamin E, calcium, and other nutrients.

However, some nuts offer more health benefits than others. Healthline lists almonds — a popular nut found in everything from almond flour to almond milk — as one of the most nutritious types. Besides lowering bad cholesterol and being a good source of fiber, almonds also support a healthy gut, according to a 2014 study published in the journal Anaerobe. Additionally, a 2019 study published in Phytotherapy Research suggested that the nut may reduce signs of skin aging in older adults.

2022 research has also studied a possible correlation between eating a small amount of almonds — between 30 grams and 50 grams — and appetite regulation. Here's what the study found and what it could mean for your weight loss plan.

The link between almonds and appetite is complicated

In a 2022 study published in the European Journal of Nutrition, researchers studied the satiating effects of almonds by observing changes in participants' hormone levels and food consumption. One group was given a serving of almonds, while another group was given a snack bar containing roughly the same number of calories as the nuts. Then, participants were given access to a buffet where they could eat as much as they wanted during a 30-minute period.

The study found no significant differences in the amount of food consumed at the buffet between the two groups. Almond eaters also didn't report feeling less hungry than their study counterparts. However, certain hormones related to hunger did differ. In particular, satiating hormones were higher in the almond group than in the snack bar group.

Even though almonds impacted the hormones that dictate hunger and how much we eat, the participants ate a similar amount of food whether they were given almonds or another snack. However, this doesn't negate the benefits almonds offer.

The researchers note some limitations in their work, such as focusing on participants with overweight or obesity, and not studying eating habits over time. Additionally, other research, including a 2015 study published in Nutrition Journal, has indicated an association between eating almonds and having a lower BMI and body measurements.

So go ahead and grab a handful of almonds — just be sure to make healthy choices during meal times too, especially when trying to maintain or lose weight.